Final exam Flashcards
Sun salutation A
Tadasana, urdhva hastasana, phalakasana, chatuanga dandasana, urdhva mukha svanasana, adho munka svanasana, ardha uttanasana, urdhva hastasana, tadasana
Sun salutation B
tadasana, utkatasana, ardha uttanasana, phalakasana, chaturanga dandasana, urdhva mukha svanasana, adho mukha svanasana, 3 legged dog (R), virabadrasana 1, chaturanga dandasana, urdhva mukha svanasana, adho mukha svanasana, 3 legged dog (L), virabadrasana, chaturanga, urdhva mukha svanasana, adho muhka svanasana, ardha uttanasana, uttanasana, utkatansana, tadasana
Sun salutation C
tadasana, urdhva hastasana, uttansana, ardha uttanasana, left foot step back, anjanyasana, adho mukha svanasana, phalakasana, ashtang pranam, bhujangasana, adho mukha svanasana, 3 legged dog, step forward, anjanyasana, uttanasana, ardha uttanasana, uttanasana, urdvha hastasana, tadasana, repeat with right foot stepping back
Ujjayi breath
“victorious uprising”. creating slight resistance to breath to engage + open the vocal diaphragm
3 part breath
Break the inhale into three parts (low belly, ribs, chest)
Break exhale into three parts
Inhale at 1/3 capacity at a time
Nadi shodhana
Alternate nostril breathing.
exhale and inhale through one side, blocking other nostril with thumb, then do the same on the other side
Soothing the nervous system
Surya bhedana
Sun piercing. Inhale only through the right, activating heat
Chandra bhedana
Moon piercing. Inhale through left, cooling
Kumbhak
retention of breath at the top or bottom
Kapalabhati
Puffs of exhalations outward, energizing
Bhastrika
Active inhale and exhale in kapalabhati
Sitali
Breathing in through curled tongue, soothing
Sama vritti
Equal ratio breathing
Simhasana
Typically taken seated, exhaling with tongue out and wide mouth
Muladhara chakra
base of the body
poses: standing and seated
Svadisthana chakra
four fingers below navel
poses: hip openers
Manipura chakra
solar plexus
poses: twists
Anahata chakra
the heart
back bends/lateral bends
Vishuddha chakra
The throat
Forward bends
Ajna chakra
Third eye
Balance poses
Sahasara chakra
the crown
Inversion
Koshas
A lens to describe the human experience through layers or sheaths
Annamayakosha
The physical self, use asana to address
Pranamayakosha
Energy self, use pranayama to address
Manomayakosha
pyscho emotional body, the mind
Vijnyanamayakosha
Wisdom body
Anandamayakosha
Bliss body, reflection of the divine
Focused attention meditation
Focusing the attention on a single object
open monitoring meditation
monitoring all aspects of our experience without judgement or attachment
effortless presence
attention reposes on itself, true purpose of all meditation
Zen meditation
Roots in buddhism, sitting in stillness and focusing on breath
Mindfulness meditation
Type of open monitoring meditation, intentionally staying in the moment
Loving kindness meditation
Focusing on kindness towards yourself, a good friend, a difficult person and then the entire universe
Mantra meditation
Using a word or syllable without meaning to focus (OM, RAM, SO HAM etc)
Transcendental meditation
pay to get your mantra
